Healthy, glowing, radiant- adjectives we all want to use when describing our skin. But if you’re like most women, you probably struggle with stubborn skin issues. Never fear! A great complexion is more attainable than you think!
The mantra “you are what you eat” has been used countless times, but when it comes to skin care, this saying is especially true. The secret to beautiful skin may not be in that cream you slather on, or the cleanser you use every night.
Nutrients in certain foods can improve our skin from the inside out. Common complaints among women are the tone, texture, evenness, and clarity of their skin. By eating the right foods you can nix these issues and even combat signs of aging such as wrinkles, thinning skin and dryness.
Here are some foods you should be incorporating into your regular diet to get the skin you’ve always wanted. (You really didn’t think that Big Mac from McDonald’s would give you the flawless complexion you’re craving, did you?)
Red Bell Peppers, Carrots and Kiwis
What do these three foods all have in common? They are jam-packed with vitamin C! Foods high in vitamin C are excellent in helping the body with its production of collagen, which keeps skin firm, and combats free radicals that can damage skin and cause fine lines and wrinkles. Collagen breakdown begins to rapidly increase by age 35 and by sneaking these foods and other citrus fruits into your diet, you can be proactive in keeping skin looking healthy and youthful. Snack on carrots midday or add peppers to your stir-fry at dinner.
Sunflower Seeds, Pistachios and Almonds
Nuts are chock-full of vitamin E. While it is also known for its ability to reduce the appearance of scars, vitamin E is a powerful antioxidant that fights the signs of premature aging. Vitamin E aids the skin in holding moisture, making your complexion less dry and thus younger looking. In pairing with vitamin C, vitamin E is also a key player in fighting free radicals, especially those created by UV-sunlight damage. A handful a day of these nuts is enough to protect skin and keep it looking supple. Add them to your yogurt, cereal, or salad for extra crunch.
Salmon, Tuna and Oysters
Fatty fish such as the ones listed here are packed with Omega-3’s, a key component in the production of the skin’s oil barrier. Diets rich in Omega-3’s reduce inflammation in the body, which causes skin to age faster, and can ward off skin complications such as eczema and psoriasis. The anti-inflammatory properties of Omega-3 fatty acids de-clog pores, as well as keep heart arteries clear to improve circulation, which is essential for good skin health. Zinc is another nutrient found in these fatty fish that fights acne by aiding the body in metabolizing testosterone. Bake or steam, never fry, these tasty fish for optimal health benefits.
Sweet Potatoes, Spinach and Pumpkins
Beta-carotene is the super-charged antioxidant found in these foods. It’s a pro-vitamin that the body converts into vitamin A, and is touted for its ability to slow down the growth of cancer cells. The protective qualities of beta-carotene help guard the skin from UV damage, and essentially the free radicals that can cause the early signs of aging. Fall is upon us, and it’s even easier to incorporate vitamin-rich sweet potatoes and pumpkins into your daily meals. Sautee some spinach with a little olive oil for a delicious and healthy side dish.